Well, to start off, I'll summarize a bit. I'm retired USAF (United States Air Force) and was pretty fit for many years, but retired a few years ago and moved to UK and was eating lots of crap and not exercising at all and gained a lot of weight. Got fed up with it fairly fast, and have managed to get my weight back down where it should be. I quit smoking a few years ago as well, and with the constant exercise, my cardio health had improved a great amount.
I went to FitFarms end of November, and it was a real revelation. I have been exercising all along, but wasn't getting the best "bang for the buck" out of it. At FitFarms, we did cardio and strength at least 6 hours per day; I actually kept up better than about 70% of the other women there, and was the oldest! I gained some muscle in that week and lost 4% of my body fat (amazing!), and really learned about intensifying my workouts. So I'm really working on keeping intensity fairly high, and getting more muscle built (difficult when you're in your 50s).
I belong to the local JJB (5 mins away), and my normal routine is to go Mon through Friday, early morning (0630ish) if possible, for at least 60 mins of cardio daily and then 30 mins or so of weights 4x per week, splitting it 2x lower body and 2x upper body.
Here's my recent updates:
Sat - 75 mins cardio (sweating like mad!), 30 mins lower body weights
Sun - 60 mins cardio
Mon - 70 mins cardio, 25 mins upper body weights
My cardio consists of various machines; I prefer the stepper, elliptical, treadmill. This morning, for instance, I did 25 mins on elliptical at 10, 30 mins on stepper at 8-10, and 15 mins on treadmill. I keep the intensity high so I'm on upper part of my target heart rate, and breathing fairly heavy...and sweating buckets!